5 Simple Ways To Get Your Kids To Eat More Fruits and Veggies

5 Simple Ways To Get Your Kids To Eat More Fruits and Veggies
You have heard before that we (kids and parents alike) should be eating at least five servings of fruit and vegetables per day. But are your children getting the recommended dosage every day?  In our fast-passed society, many kids find it easier to open a bag of chips then take the time to wash off the fruit in the bin of our refrigerator.  Don’t be fooled by the snack foods in the heath food store either.  The majority of health food snacks are over-processed, containing minimal nutritional value. How can we motivate our kids to adapt healthy eating habits?  Here are some simple strategies that are sure to help.  We have successfully implemented these strategies with our four-year old, Eli, and he is doing incredibly well meeting his nutritional needs.  After tons of interviews on Raw Vegan Radio, I picked up these ideas along the way and am looking forward to passing them on to you.
  1. Blend up a fresh fruit breakfast smoothie every morning. Use your child’s favorite fruits to create a smoothie that is sure to become a breakfast treat.  Be sure to use organic ingredients.  Be sure to stock your freezer with organic frozen fruit.  Use rice milk, almond milk, or soy milk as a base for added nutrition.
  2. Be sure to incorporate fruit and veggies into their lunch. If your child likes a peanut butter and jelly sandwich, try adding in some banana slices in place of the jelly.  Include lettuce and tomato on their sandwiches.
  3. Make fun snacks.  One idea is to get out an ice cube tray and spread pieces of broccoli throughout the container squares.  Fill two of the squares with a dressing, like ranch or ketchup.  Pretend play with your child that he/she is the “Jolly Green Giant” and is going to eat up the forest.  Fresh juices are a great idea too.  You can make their cup look fancy by using cocktail umbrellas and silly straws to make the drink fun to drink. Other great snacks include apple slices with peanut butter. Change it up using other nut butters, such as almond or cashew butter.
  4. Include a salad with dinner. Be sure to use a variety of different veggies so that your salad will be colorful and fun to eat.  Try blending up your own dressing using apple cider vinegar, lemon, olive oil, and a bit of agave syrup for a healthy fresh delight.
  5. Healthy dessert is easy.  If your child likes ice cream, try coconut ice cream as a healthy alternative.  You can get creative by topping the ice cream with fresh fruits such as strawberries, blueberries, raspberries, or mangos.
  These are just a few strategies to get your child to eat more fruits and vegetables.  The fun part is, each idea could be customized to your child’s unique tastes and preferences. Have fun, you’ll find it is much easier than you thought to include healthy fruits and vegetables in your child’s diet.  Do you have some ideas?  Post below and let us know. we’d love to hear from you.

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» Carissa Leventis-Cox said: { Jul 9, 2011 - 02:07:39 }
» Stanzi Allan Pouthier said: { Jul 9, 2011 - 08:07:10 }

I have the pickiest 2 year old on the planet. He eats these: Baked millet or quinoa cakes with grated zucchini, carrot and sprouts. I second Deborah’s juices: fruit-based juices with a touch of green. Fruit smoothies with a touch of greens like romaine, kale or lambs quarters. Get them involved in making it and they’re more likely to eat it. Have them mash up bananas and rip lettuce or sprouts and put it in the blender and turn it on. They want to taste what they make. Baked sweet potato “fries” with cumin, turmeric, olive oil and himalayan salt baked for 30 minutes at 350. Make sweet dips for fruit like chocolate pudding or “caramel” sauce, and sneak some greens in there.

» Christine said: { Jul 11, 2011 - 11:07:32 }

My son loves my raw icecreams. Freeze banana slices and then blend them until they’re creamy. Tastes great as is or you can add all kinds of stuff like nuts, berries, other fruits, cinnamon, superfood powders, etc.
He also likes other sweet things like raw apple pie, oatmeal-coconut-fruit balls (as long as there’s lots of lemon in it).
Unfortunately he’s not much interested in veggies except iceberg lettuce, tomatoes, radish and cucumber either as a salad (with lemon, of course) or on a sandwich. Green smoothies are a no-go for him because they are green or brownish even though he likes the taste once I get him to try it. But still: “No thanks, mum! You can have it.”
I’m not sure if other kids are also that crazy about lemons but if they are and they dont mind the green color of a smoothie, lemons overpower just about any taste.
Another tip is to let kids grow some veggies or at least potherbs. They are more open to eat things they’ve cared for and seen grow.